Cómo aumentar la resistencia en natación | 5 consejos gratuitos para nadar más tiempo

Here are 6 proven ways puedes aumentar tu resistencia en natación:

1. Empieza despacio y ve subiendo

Developing swimming endurance won’t happen overnight, and you need to work at it consistently. Don’t push yourself too hard, or you could risk burnout or overtraining. 

Empieza despacio y con calma y céntrate en mantener una buena forma. Desarrollar una buena técnica te permitirá nadar de forma más eficiente y ahorrarás más energía mientras nadas a mayor velocidad.

Una vez que nades con buena forma, aumenta lentamente el volumen total de tus entrenamientos. Intenta nadar unos metros más en cada sesión. Sé constante y da prioridad a los días de recuperación. Ir subiendo poco a poco es la mejor manera de aumentar la resistencia, al tiempo que te aseguras de no encontrarte con ningún obstáculo que te haga retroceder.

2. Alargar la brazada

Mantener una brazada más larga y grácil en el agua te ayudará a cubrir más distancia con menos esfuerzo, lo que aumentará tu resistencia al nadar. Para ello, mantén una patada constante y genera la mayor parte de tu impulso a partir de las caderas y los hombros. Piensa en ello como un movimiento de vaivén, hacia delante y hacia atrás, intenta no depender únicamente del movimiento de los brazos para conseguir potencia. Olympian Sun Yang is a great example of what it looks like to swim a long, fluid freestyle.

3. Invest in a Comfortable Pair of Goggles

You'd be surprised by how much of an impact a quality pair of swimming goggles can have on your swimming performance.

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4. Increase the distance, but lower the repetitions.

The longer you can swim without stopping, the more you’ll build your endurance. Instead of doing your usual routine of 6x50 yard swims. Do 3x100 yard swims. You’re swimming the same amount of yardage, but doing it more effectively. Try to work your way up from each milestone. If you’re able to complete 400 yards straight without stopping, attempt a 600 yard swim, and so on. Your body will adapt to what you throw at it, assuming you allow yourself ample time to rest and recover. 

5. Interval Training

On top of longer, uninterrupted swims, you should implement alguna forma de entrenamiento por intervalos. Interval training works both the anaerobic and aerobic energy systems (you’ll need to develop both if you want to swim fast for an extended period of time.) Instead of doing 2x100 yard swims on a 3:00 interval, cut down your rest to 2:30. Once you adapt to the new interval, go lower. See just how low you can manage. You’ll become more efficient, as well as powerful in the water in doing so. 

6. Do dryland or cross-training

Incorporating some form of entrenamiento de fuerza outside of the water will help you develop the necessary muscle groups to power your strokes. Place emphasis on your core, lats, and legs. All play a major role in propulsion within the water. Implement some form of strength training, and your strokes will begin feeling easier, and you’ll be able to swim much more effortlessly.

With consistent training and mindful practice, you’ll find yourself swimming further and faster than ever before. 

Looking for a new swim set to test these skills out pulse aquí for an awesome workout.